Warm-Up | Performance & Fitness
One set of:
“General Running Warm-Up”
Approximately 50 feet each of:
High Knees
Over-the-fence, forwards
Over-the-fence, backwards
Bunny Hops
Suicides, remain forward facing throughout
Followed by…
Two sets of:
Couch Stretch Hold x 20 seconds per side
Calf and Hamstring Stretch x 20 seconds per side
Then…
“5k Time Trial”
For time:
Run 5k -or- Row 5k
Compare results to July 4, 2023.
Our preference is that you run outside. If you’re running outside, note the course as this will be something we come back to each quarter as a good test of your aerobic capacity.
5k run 26:12 25:55 last time on the same course. GPS showed slight variation. There was a lovely north wind gusting to 20 MPH this time.
5к run 32 min.
On treadmill. It’s winter in Alaska
22:53 – slower then last year.
8k row done with nasal breathing
36:26
466 cals.
Happy thanksgiving friends!
You’re crazy doing 8k on a rower Mike!! Happy thanksgiving 🦃
Thanks brother! I enjoy the rower. Hope you are doing well!
35:50
I hate running and haven’t done 5k in probably 10 years.
Ran first mile with my dog. I was very slow and had to stop a lot. My calve was very tight because we have a lot of hills in my neighborhood. But i’m just super happy that I completed it! Happy Thanksgiving everyone!
Did a decent 6.5k run on Monday so did Mondays workout instead.
Warmup done ✅
A. Tempo FS
Worked up to 114kg tempo +2 no tempo
B. FT
50 cal hand bike
50 DB BSO’s @22.5kg
1000m row
13’22
C. Travis’ core workout #1